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Jumping rope is a high-intensity form of aerobic exercise that can strengthen your heart and lungs and burn calories. The Centers for Disease Control and Prevention advises that adults participate in 75 minutes per week of high-intensity cardiovascular exercise, and jumping rope for 30 minutes a few times a week is a simple, inexpensive way to meet this requirement. However, most people have to build up to this intensity and duration of exercise.

Step 1

Choose a rope that is the appropriate length for your height. Stand on the center of the rope and pull it up to either side of your body. The handles should hit at your armpits. Then select a flat, even surface for jumping rope. Hilly, jagged surfaces can wreak havoc on your joints and increase your likelihood of falling.

Step 2

Practice jumping rope at a brisk pace for brief periods of time. Note that you shouldn't be moving forward to jump over the rope. Instead, you should be jumping straight up to guide the rope under your feet. Many people need to practice this technique for several days before they master it.

Step 3

Jump rope at a brisk pace for as long you can do it without getting excessively tired or winded. You should be able to talk while jumping rope at this pace, though talking should be slightly more difficult. When you reach your maximum length of time, take a break, drink some water and try again. Repeat this exercise two or three times a day until you are able to increase your time to 30 minutes.

Step 4

Increase the speed at which you jump rope to maximize your cardiovascular and calorie-burning benefits. You will burn more calories and get into better physical condition if you jump rope at a high intensity.

Step 5

Incorporate interval training, which exercises the heart and improves strength, into your routine. To do this, jump rope at maximum speed for 30 seconds. Then gradually decrease your speed until you are jumping rope at a brisk pace. Do this for two minutes, then increase your speed again. Repeat this process for your entire 30-minute routine. Interval training can help you maximize the calories you burn during exercise.

About the Author

Van Thompson is an attorney and writer. A former martial arts instructor, he holds bachelor's degrees in music and computer science from Westchester University, and a juris doctor from Georgia State University. He is the recipient of numerous writing awards, including a 2009 CALI Legal Writing Award.